New Diet, please give me some insight or suggestions. I need a PRO!

[afslc]

Hey Guys, thanks for looking at my thread. Looking to get a diet plan going, made one myself from taking another on here and adjusting it for me. So here goes nothing (first diet)

meal 1
GNC Anabolic Mass Gainer Shake with a bannana and 3 tps of PB
2 Slices of brown bread - light margerine
Fish oil Supplement-1,190.00 mg total
GNC Mega sport multivitamin

meal 2
2 hard boiled eggs with 250 grams brown rice

meal 3
250grams chicken breast with sweet potato and green beans

meal 4
can of tuna on one slice of brown bread with 100grams oat meal

meal 5
Is whatever is put on my dinner table, usually pretty good food ie chicken, salads, and so on
I know there not the best foods but is there a way I can make them work? Small portions?

Directly after dinner
n.o explode pre work out shake
GNC multvitamin
Fish Oil Supplement
2 GNC creatine Supps

Then off the gym about 30-60 mins later

Right after workout
GNC Anabolic Mass Gainer Shake
1 creatine pill
1 tsp of glutamine

meal 6
300grams cottage cheese

[alluprbdy]

Man u really like ur gnc

[scotty51312]

Ok you haven't told me your goal with this diet? Or anything thats useful in giving you advice. I need to know your age? Height? Weight? Bodyfat% and goals before i could make any comments. Also when you write a diet you need to figure out your macro's (cals/carb/protien/fat) for each meal and totals for the day. As a trainer I'm willing to do the math for my clients but thats only because they pay my bills!

[afslc]

meal 1
GNC Anabolic Mass Gainer Shake with a bannana and 3 tps of PB
2 Slices of brown bread - light margerine
Fish oil Supplement-1,190.00 mg total
GNC Mega sport multivitamin

cals 1360
fat 32.5
carbs 166
protein 51.5


meal 2
2 hard boiled eggs with 1 cup brown rice

cals 356
fat 11
carbs 47
protein 17


meal 3
1 chicken breast with 1 med sweet potato and 83g green beans

cals 258
fat 1
carbs 28
protein 30

meal 4
can of tuna on one slice of brown bread with 40grams oat meal

cals 310
fat 9
carbs 46
protein 23


meal 5
Is whatever is put on my dinner table, usually pretty good food ie chicken, salads, and so on
I know there not the best foods but is there a way I can make them work? Small portions?

Directly after dinner
n.o explode pre work out shake
GNC multvitamin
Fish Oil Supplement
2 GNC creatine Supps

Then off the gym about 30-60 mins later

Right after workout
GNC Anabolic Mass Gainer Shake

cals 562.5
fat 4.5
carbs 93
protien 37.5
1 creatine pill
1 tsp of glutamine

meal 6
half cup cottage cheese

cals 90
fat 2.5
carbs 3
protein 16 g


TOTALS:
CALS = 2937
FAT = 60.5
CARBS = 383
PROTEIN = 175

23 years old
5 foot 10
body fat im getting the gym to do that tonight
goals are to lower my bodyfat% getting ready for gear while increasing muscle along the way.

I also have some whey protein should I take a couple shakes of this throughout the day to get my protein up?

1 scoop
cals-110
fat-1.5 g
carbs-2 g
protien-23 g

[afslc]

GNC is a good bang for the buck, just because a product costs the most doesnt mean its the best

[gbrice75]

meal 1
GNC Anabolic Mass Gainer Shake with a bannana and 3 tps of PB
2 Slices of brown bread - light margerine
Fish oil Supplement-1,190.00 mg total
GNC Mega sport multivitamin

cals 1360
fat 32.5
carbs 166
protein 51.5

Lots wrong with this meal. Number one, it's too many calories in one sitting. Your body can only process so much food at one time. Overloading it isn't going to do anything, other then potentially store fat. Also, it's carb heavy AND fat heavy, another recipe for quickly adding bodyfat. Finally, it's a crap meal - weight gainers, brown bread, etc. Replace this with real food - eggs, oats - you can do a whey shake here if you'd like, just for some quick protein after a fast. Add some berries to your oats if you'd like.


meal 2
2 hard boiled eggs with 1 cup brown rice

cals 356
fat 11
carbs 47
protein 17

Not enough protein. Drop the eggs and do 6oz of lean protein - chicken breast, turkey breast, fish, bison, etc.


meal 3
1 chicken breast with 1 med sweet potato and 83g green beans

cals 258
fat 1
carbs 28
protein 30

Finally a good meal!

meal 4
can of tuna on one slice of brown bread with 40grams oat meal

cals 310
fat 9
carbs 46
protein 23


meal 5
Is whatever is put on my dinner table, usually pretty good food ie chicken, salads, and so on
I know there not the best foods but is there a way I can make them work? Small portions?

Make them work by eating smart, and doing your best to weigh foods and count macros. It sucks, but it's the only way

Directly after dinner
n.o explode pre work out shake
GNC multvitamin
Fish Oil Supplement
2 GNC creatine Supps

Fine - but make sure your pre workout meal has alot of good complex carbs to help fuel your workout

Then off the gym about 30-60 mins later

Right after workout
GNC Anabolic Mass Gainer Shake

cals 562.5
fat 4.5
carbs 93
protien 37.5
1 creatine pill
1 tsp of glutamine

Drop this crap and do 50g whey protein, and 75g carbs - I prefer complex, but you can probably do simple and get away with it

meal 6
half cup cottage cheese

Good. You can also do a casein shake here, or lean beef.

cals 90
fat 2.5
carbs 3
protein 16 g


TOTALS:
CALS = 2937
FAT = 60.5
CARBS = 383
PROTEIN = 175

23 years old
5 foot 10
body fat im getting the gym to do that tonight
goals are to lower my bodyfat% getting ready for gear while increasing muscle along the way.

You're not going to lower BF with the diet you proposed, I promise you. Maybe a little, but you won't get low

I also have some whey protein should I take a couple shakes of this throughout the day to get my protein up?

Acceptable first thing in the morning and PWO, that's about it - UNLESS you simply cannot get a meal in, then a shake is better then nothing. But it shouldn't be a go to - it's a supplement, not a meal replacement. (and neither are weight gainers - if you want to gain weight, eat REAL food)

1 scoop
cals-110
fat-1.5 g
carbs-2 g
protien-23 g

Suggestions above in bold. Try and split your carb/fat meals more. I removed your crappy weight gainers, so you're going to need to add alot more real food. It's cheaper anyway.

[scotty51312]

You didn't give me your weight but i'll try to help you anyway. Also need to know what kinda workouts you're doing. How much cardio how much weight training. How many days a week?

[scotty51312]

haha nevermind GB pretty much summed up what i had to say anyway. Supplements are just that! They are mean to supplement your diet. They only way you would cut fat with that diet is if you were like 6'9 280lbs. Cals are to high. Protien is low. Carbs are a little high for me. There are much better value's than GNC by the way.

[afslc]

Hey thanks guys, I knew the meals needed some adjustments, ill swap in what you had to say gbrice. I have some weight gainer left so ill prolly just do one shake a day to get rid of it, its pretty much gone though. Also with my dinner meal, it does suck but cant piss off mom haha anyways what about like you said keep the portions down and add a whey shake here to add some protein to this meal as it wont be a high protein meal all of the time? Also you said after the gym drop that crap and do the whey 50 g and some complex carbs 75 g? Is the creatine and glutamine still good to take directly after?

thanks again, much appreciated!

Scotty, thanks for helping as well.... what other brands would you recommend?

cheers!

[scotty51312]

creatine and glutamine are fine. Creatine will make your body hold more water but thats not always a bad thing. Glutamine, while some swear by it gets mixed reviews. It is the most prevalant amino acid in skeletal muscle so in my book it can't be bad to sup with it

[afslc]

yeah thats what I was thinking as well, from what I have heard and read glutamine is supposed to be the cats ass after a workout or right before bed on off training days. anyways looks like i have some grocery shopping to do

oh yeah one more question.... with the tuna im gonna skip mayo and go with 1 tsp of extra virgin olive oil, 1 lemon squeezed, some fresh herbs, and a couple cracks of fresh ground black pepper. Good choice?

oh and my cardio is pushing around my honda civic till I cant feel my legs anymore... lasts about 45 mins or so

[scotty51312]

Sounds good to me

[afslc]

thanks guys, much appreciated

[gbrice75]

GL bro, keep us posted with your progress. Start taking bi-weekly comp pics, start a log thread and post them up so we can follow your progress! No greater satisfaction then watching somebody achieve their goals!